Why? Responsible for healthy cell membranes, omega-3 fatty acids erase spots and iron out fine lines. The British Journal of Nutrition reported in one study that participants who downed about half a teaspoon of Omega-3s in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin.

Antioxidants – vitamins or minerals that inhibit reactions and protects the cells, found in foods such as green tea, blueberries, sweet potatoes, dark chocolate and red wine.

Why? Antioxidants and phytochemicals in these foods can protect cells so there is less chance for damage; protected cells guard against premature aging.

Water and Exercise – stay properly hydrated, and aim for at least 30 minutes of physical activity every day

Why? Water helps cells move nutrients in and toxins out; when you are properly hydrated, you sweat more efficiently which also helps keep the skin clean and clear.

Selenium: RDI 70 mcg — a food with 10 to19% DV of selenium is a good source; food with >20% DV is an excellent source.

Why? Helps to prevent damage to our cells from free radicals; choosing whole grains over refined grains more often will also help your digestion and keep you feeling fuller.

Vitamin A: RDI 5000 IU — found in animal- and plant-based foods; Vitamin A from animal sources is more efficiently absorbed by the body

Why? Acts as a barrier to bacteria and viruses among its many roles in the body, a balanced diet should always include low-fat dairy, fruits and vegetables.

Vitamin A: RDI 5000 IU

Selenium: RDI 70 mcg

Food

% of RDA

Food

% of RDA

Carrots, boiled, ½ cup slices

270%

Brazil nuts, dried, 1 ounce

780%

Spinach, frozen, boiled ½ cup

230%

Beef, cooked, 3 ½ ounces

50%

Carrots, 1 raw

175%

Cod, cooked 3 ounces

45%

Cantaloupe, 1 cup cubes

110%

Egg, whole, 1 medium

20%

Mango, 1 cup sliced

25%

Oatmeal, instant, fortified, 1 cup

15%

Milk, fortified skim, 1 cup

10%

Bread, whole wheat, 1 slice

15%

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